STRENGTH 3×8 Back Squat @70-75%   METCON “Jeremy” 21-15-9 Overhead Squat (95/65#) BurpeesRead More

SKILL 10 min EMOM Odd- 15 Superman Even- 12 Hollow Rock   METCON 5 rounds- Complete in 5 min, rest remainder: 200m Shuttle (2 Dwn/bck in courtyard) 15 Sit-ups 12 Kb Swing (35/26#)Read More

SKILL 10 min EMOM Odd- 15 Superman Even- 12 Hollow Rock   METCON 5 rounds- Complete in 5 min, rest remainder: 200m Shuttle (2 Dwn/bck in courtyard) 15 Sit-ups 12 Kb Swing (53/35#)Read More

METCON “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest 3 rounds For RepsRead More

STRENGTH 7 sets of: Power Snatch (2 sec pause at knee)+ Hang Squat Snatch METCON “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest 3 rounds For RepsRead More

STRENGTH 8 min EMOM 1 Power Clean+ 2 Front Squat+ 1 Push Press @85% PP 1RM METCON 800m Run, max effort Rest 1:1 400m Run, max effort Rest 1:1 200m Run, max effortRead More

SKILL 3 Rounds, superset: A) 20 weighted Sit-ups B) 3 Wall walks METCON 800m Run, max effort Rest 1:1 400m Run, max effort Rest 1:1 200m Run, max effortRead More

METCON “Cindy” 20 min AMRAP 5 Pull-ups (Ring row) 10 Push-ups (Box edge) 15 SquatsRead More

STRENGTH 6 sets of 3 Back Squat 80% 1RM METCON “Grace” For time: 30 Clean and Jerk (135/95#)Read More

METCON 3 Rounds: 400m Run 1:1 Rest Rest 5 min “Annie” 50-40-30-20-10 Double unders Sit-upsRead More